Snow Peas 101: Nutrition, Benefits, How To Use, Buy, Store | Snow Peas: A Complete Guide - Fas Kitchen (2024)

What is Snow Peas

Snow peas, also known as Chinese pea pods, are a type of pea that is harvested while still immature, before the peas inside have fully developed. They are flat, tender, and edible pods with small peas inside. Snow peas are popular in various cuisines, particularly in Asian dishes such as stir-fries, salads, and soups. They are often lightly cooked to preserve their crisp texture and sweet flavor. Snow peas are rich in vitamins, minerals, and dietary fiber, making them a nutritious addition to meals.

Other Names of Snow Peas

Snow peas are known by various names in different regions and languages. Some common alternative names for snow peas include:

1. Chinese pea pods
2. Sugar peas
3. Mange-tout (French for “eat all,” referring to the entire pod being edible)
4. Snow pea pods
5. Mangetout peas (English term borrowed from French)
6. Snow pea shoots (referring to the tender shoots and leaves of the snow pea plant, which are also edible)
7. Chinese sugar peas
8. Edible-podded peas
9. Garden peas (although this term can also refer to other varieties of peas)

These names may vary depending on the cultural context and culinary traditions of different regions.

Nutritional Value of Snow Peas

Here’s a general overview of the nutritional value of snow peas per 100 grams:

Please note that these values are approximate and can vary slightly depending on factors such as growing conditions and maturity at harvest.

Benefits of Snow Peas

Snow peas offer several health benefits due to their nutrient content and can be a valuable addition to a balanced diet. Some of the benefits of snow peas include:

1. Rich in Nutrients: Snow peas are low in calories but rich in essential nutrients such as vitamin C, vitamin A, vitamin K, folate, iron, and potassium. These nutrients play crucial roles in various bodily functions, including immune health, vision, bone health, and blood clotting.
2. High in Dietary Fiber: Snow peas are a good source of dietary fiber, which can aid digestion, promote satiety, and help regulate blood sugar levels. Fiber also supports heart health by lowering cholesterol levels and promoting healthy bowel movements.
3. Antioxidant Properties: Snow peas contain antioxidants such as vitamin C and vitamin A, which help neutralize harmful free radicals in the body. Antioxidants can protect cells from damage, reduce inflammation, and lower the risk of chronic diseases like heart disease and cancer.
4. Promotes Weight Management: With their low calorie and high fiber content, snow peas can be a satisfying addition to meals for those looking to manage their weight. The fiber helps keep you feeling full for longer, reducing the likelihood of overeating.
5. Supports Heart Health: Snow peas contain nutrients like potassium and folate, which are beneficial for heart health. Potassium helps regulate blood pressure, while folate helps lower levels of hom*ocysteine, an amino acid associated with an increased risk of heart disease.
6. Contributes to Bone Health: Snow peas contain vitamin K, which is essential for bone health and plays a role in bone metabolism and the regulation of calcium levels in the body. Consuming foods rich in vitamin K, such as snow peas, may help reduce the risk of osteoporosis and fractures.
7. Versatile and Delicious: Snow peas can be enjoyed in various culinary preparations, including stir-fries, salads, soups, and vegetable side dishes. Their sweet flavor and crisp texture make them a popular choice in many cuisines.

Incorporating snow peas into your diet can be a tasty and nutritious way to boost your intake of essential vitamins, minerals, and fiber while enjoying their unique flavor and texture.

Varieties of Snow Peas

There are several varieties of snow peas available, each with its own unique characteristics and growing requirements. Some common varieties of snow peas include:

1. Oregon Sugar Pod: This is a popular variety known for its sweet flavor and crisp texture. Oregon Sugar Pod snow peas are commonly used in stir-fries and salads.
2. Dwarf Gray Sugar: This variety is known for its compact growth habit, making it suitable for smaller gardens or container gardening. Dwarf Gray Sugar snow peas produce sweet, tender pods that are ideal for fresh eating or cooking.
3. Mammoth Melting Sugar: As the name suggests, this variety produces large, flat pods that are tender and sweet. Mammoth Melting Sugar snow peas are often used in stir-fries, soups, and other dishes.
4. Oregon Giant Snow Pea: This variety produces large, sweet pods that are perfect for eating fresh or cooking. Oregon Giant snow peas are known for their productivity and disease resistance.
5. Golden Sweet Snow Pea: Unlike traditional green snow peas, Golden Sweet snow peas produce yellow pods that are slightly sweeter in flavor. They add a pop of color to dishes and can be used in the same way as green snow peas.
6. Sakura: This variety is known for its early maturity and high yields. Sakura snow peas produce crisp, sweet pods that are great for snacking or cooking.
7. Avalanche Snow Pea: This variety produces extra-large pods with a sweet flavor and crunchy texture. Avalanche snow peas are excellent for stir-fries, salads, and vegetable dishes.

These are just a few examples of the many snow pea varieties available to gardeners and consumers. When choosing a variety, consider factors such as flavor, pod size, productivity, and disease resistance to find the best option for your garden or culinary needs

What Does Snow Peas Taste Like

Snow peas have a mild, sweet flavor with a crisp and crunchy texture. The taste is often described as fresh and slightly grassy, with a hint of sweetness. The sweetness of snow peas is one of their defining characteristics and makes them a popular addition to various dishes, especially in stir-fries, salads, and sautés.

When cooked briefly, snow peas retain their crispness and sweetness, adding both texture and flavor to recipes. They also have a refreshing quality, making them a delightful addition to spring and summer dishes.

Overall, snow peas offer a delicate flavor profile that pairs well with a variety of ingredients, making them versatile and enjoyable in many culinary applications.

How To Use Snow Peas

Snow peas are a versatile vegetable that can be used in a variety of culinary applications. Here are some common ways to use snow peas:

1. Stir-fries: Snow peas are excellent in stir-fries due to their crisp texture and mild flavor. Add them to stir-fries along with other vegetables, proteins like chicken, beef, or tofu, and your favorite sauce for a quick and nutritious meal.
2. Salads: Snow peas add crunch and freshness to salads. You can toss them raw into green salads or blanch them briefly and then add them to pasta salads or grain bowls for extra texture and flavor.
3. Sautéed: Heat a bit of oil or butter in a skillet, toss in some sliced snow peas, and sauté them with garlic, ginger, or other seasonings for a simple and delicious side dish.
4. Steamed: Steam snow peas briefly until they are just tender but still crisp. Serve them as a side dish alongside grilled fish or chicken, or toss them with a bit of butter and lemon juice for added flavor.
5. Snacking: Snow peas can be enjoyed raw as a healthy and satisfying snack. Simply wash them and trim the ends, and they’re ready to eat. You can also pair them with hummus, yogurt-based dips, or cheese for extra flavor.
6. Soups and Stews: Add snow peas to soups and stews during the last few minutes of cooking to preserve their crisp texture and vibrant color. They make a delicious addition to vegetable soups, chicken noodle soup, and Asian-inspired broths.
7. Spring Rolls: Include sliced or julienned snow peas in homemade spring rolls or summer rolls along with other vegetables, cooked shrimp or tofu, and fresh herbs. They add crunch and sweetness to the rolls.
8. Quick Pickles: You can make quick pickled snow peas by marinating them in a mixture of vinegar, sugar, salt, and spices. These pickled snow peas can be served as a tangy accompaniment to sandwiches, burgers, or charcuterie boards.

These are just a few ideas for using snow peas in your cooking. Get creative and experiment with different recipes to enjoy the unique flavor and texture of this versatile vegetable.

Substitute for Snow Peas

If you’re looking for a substitute for snow peas, you’ll want to consider vegetables that offer a similar crisp texture and mild flavor. Here are some options:

1. Snap Peas: Snap peas are very similar to snow peas in appearance and taste. They have edible pods and a sweet flavor. Snap peas can be used interchangeably with snow peas in many recipes.
2. Green Beans (String Beans): While green beans have a slightly different texture than snow peas, they can be used as a substitute in many dishes. They are crunchy and mild in flavor, making them a versatile option in stir-fries, salads, and side dishes.
3. Sugar Snap Peas: Sugar snap peas are a cross between snow peas and garden peas. They have edible pods and plump peas inside, offering a sweet and crunchy texture. Sugar snap peas can be used similarly to snow peas in recipes.
4. Asparagus: Asparagus has a tender texture and a slightly earthy flavor. While it’s not quite as crisp as snow peas, it can be used in stir-fries, salads, and side dishes as a substitute.
5. Green Bell Peppers: While not a perfect match in texture, green bell peppers can add crunch and color to dishes. They have a mild flavor that won’t overpower other ingredients.
6. Broccoli Florets: Broccoli florets can provide a different texture but can work well in stir-fries and salads. They have a slightly bitter flavor that complements other ingredients.
7. Zucchini: Zucchini can be sliced and used in stir-fries or sautéed as a substitute for snow peas. While it has a different texture and flavor profile, it can still add freshness and crunch to dishes.

These substitutes may not replicate the exact taste and texture of snow peas, but they can work well in many recipes as alternatives. Experiment with different vegetables to find the best substitute for your dish based on availability and personal preference

Where to Buy Snow Peas

Snow peas are commonly available in grocery stores, supermarkets, farmers’ markets, and specialty produce stores, particularly during their peak season, which is typically in the spring and early summer months. Here are some places where you can buy snow peas:

1. Grocery Stores: Most well-stocked grocery stores and supermarkets carry snow peas in the produce section. They may be sold loose or pre-packaged in plastic bags.
2. Farmers’ Markets: Local farmers’ markets often offer a variety of fresh produce, including snow peas, during the growing season. Shopping at farmers’ markets allows you to support local farmers and enjoy produce that is often harvested at its peak freshness.
3. Asian Markets: Snow peas are commonly used in Asian cuisine, so you can often find them in Asian markets or specialty stores that cater to Asian ingredients.
4. Online Grocery Stores: Many online grocery stores and grocery delivery services offer snow peas as part of their produce selection. You can order snow peas along with other groceries and have them delivered to your doorstep.
5. CSA (Community Supported Agriculture) Programs: If you participate in a CSA program, where you receive a weekly or monthly box of fresh produce from a local farm, snow peas may be included in your seasonal produce box during their peak season.

When buying snow peas, look for pods that are bright green, firm, and free of blemishes. Avoid pods that are wilted or discolored. Fresh snow peas should snap when bent and should feel crisp and tender.

How To Store Snow Peas

To ensure that snow peas stay fresh and crisp for as long as possible, it’s important to store them properly. Here are some tips on how to store snow peas:

1. Refrigeration: Snow peas should be stored in the refrigerator to maintain their freshness. Place them in a perforated plastic bag or a vegetable crisper drawer to help retain moisture while allowing for airflow.
2. Moisture: Snow peas have a high water content, so it’s important to keep them from drying out. You can place a damp paper towel in the bag with the snow peas to help maintain moisture levels.
3. Avoid Washing: It’s best not to wash snow peas until you’re ready to use them. Excess moisture can accelerate spoilage, so wait until just before cooking or eating to rinse them under cold water and remove any dirt or debris.
4. Remove Damaged Pods: Inspect the snow peas for any pods that are bruised, discolored, or showing signs of spoilage. Remove these pods to prevent them from affecting the rest of the batch.
5. Use Within a Few Days: Snow peas are best when consumed fresh, so try to use them within a few days of purchase for optimal flavor and texture. The longer they sit in the refrigerator, the more they may lose their crispness and sweetness.

By following these storage tips, you can help prolong the freshness of snow peas and enjoy them at their peak flavor and texture.

Frequently Asked Questions (FAQs)